Foods high in magnesium

Emu fan fillet, raw tops the list with 40.8 mg per 100 calories. The Daily Value for magnesium is 420 mg. Ranked from 12,427 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Emu fan fillet, rawPoultry Products40.8 mg
  2. 2Emu full rump, rawPoultry Products35.7 mg
  3. 3Emu flat fillet, rawPoultry Products30.4 mg
  4. 4Raw ruffed grouse breast, skinlessPoultry Products28.6 mg
  5. 5Emu outside drum, rawPoultry Products28.2 mg
  6. 6Ground turkey, fat free, rawPoultry Products25.9 mg
  7. 7Turkey drumstick, meat only, rawPoultry Products25.7 mg
  8. 8Ground turkey, fat free, broiledPoultry Products25.4 mg
  9. 9Turkey light meat, meat only, rawPoultry Products24.8 mg
  10. 10Turkey breast, meat only, rawPoultry Products24.6 mg
  11. 11Turkey light meat, rawPoultry Products24.6 mg
  12. 12Raw turkey breast, meat only, with solutionPoultry Products24.5 mg
  13. 13Turkey wing, meat only, with added solution, rawPoultry Products24.5 mg
  14. 14Turkey wing, meat only, rawPoultry Products24.3 mg
  15. 15Emu inside drum, rawPoultry Products24.1 mg
  16. 16Raw chicken light meat, skinlessPoultry Products23.7 mg
  17. 17Raw turkey breast, meat onlyPoultry Products23.7 mg
  18. 18Turkey light meat, meat only, roastedPoultry Products23.6 mg
  19. 19Roasted turkey back, meat only, with added solutionPoultry Products23.6 mg
  20. 20Roasted turkey breast, meat only, with added solutionPoultry Products23.6 mg
  21. 21Turkey wing, meat only, with added solution, roastedPoultry Products23.6 mg
  22. 22Turkey, whole, meat only, rawPoultry Products23.5 mg
  23. 23Chicken breast, boneless, skinless, rawPoultry Products23.4 mg
  24. 24Chicken breast, skinless boneless, rawPoultry Products23.3 mg
  25. 25Ground turkey, fat free, pan-broiledPoultry Products23.2 mg
  26. 26Chicken breast, skinless, boneless, with solution, rawPoultry Products23.1 mg
  27. 27Turkey thigh, meat only, rawPoultry Products23.1 mg
  28. 28Turkey dark meat, meat only, rawPoultry Products23.1 mg
  29. 29Turkey drumstick, meat only, roastedPoultry Products23 mg
  30. 30Raw roasting chicken light meatPoultry Products22.9 mg
  31. 31Raw quail breast, meat onlyPoultry Products22.8 mg
  32. 32Whole turkey, meat only, rawPoultry Products22.6 mg
  33. 33Raw turkey breast, meat only, with added solutionPoultry Products22.5 mg
  34. 34Skinless boneless chicken breast, grilledPoultry Products22.5 mg
  35. 35Turkey back, meat only, rawPoultry Products22.1 mg
  36. 36Guinea hen, meat only, rawPoultry Products21.8 mg
  37. 37Raw Canada goose breast, skinlessPoultry Products21.8 mg
  38. 38Turkey light meat, roastedPoultry Products21.8 mg
  39. 39Turkey breast, meat only, roastedPoultry Products21.8 mg
  40. 40Turkey wing, meat only, roastedPoultry Products21.8 mg
  41. 41Emu oyster, rawPoultry Products21.3 mg
  42. 42Emu inside drum, broiledPoultry Products21.2 mg
  43. 43Chicken meat, rawPoultry Products21 mg
  44. 44Skinless boneless chicken breast, with added solution, grilledPoultry Products20.9 mg
  45. 45Squab, light meat without skin, rawPoultry Products20.9 mg
  46. 46Roasted turkey breast, meat only, with added solutionPoultry Products20.8 mg
  47. 47Raw roasting chicken meatPoultry Products20.7 mg
  48. 48Roasted turkey breast, meat onlyPoultry Products20.6 mg
  49. 49Emu full rump, broiledPoultry Products20.2 mg
  50. 50Ostrich outside leg, rawPoultry Products20 mg
  51. 51Ostrich inside leg, rawPoultry Products19.8 mg
  52. 52Emu top loin, broiledPoultry Products19.7 mg
  53. 53Emu fan fillet, broiledPoultry Products19.5 mg
  54. 54Skinless boneless chicken breast, with added solution, braisedPoultry Products19.3 mg
  55. 55Ostrich tip trimmed, rawPoultry Products19.3 mg
  56. 56Whole turkey, meat only, roastedPoultry Products19.3 mg
  57. 57Skinless boneless chicken breast, braisedPoultry Products19.3 mg
  58. 58Chicken leg, meat only, rawPoultry Products19.2 mg
  59. 59Ostrich outside strip, rawPoultry Products19.2 mg
  60. 60Chicken breast, meat and skin, rawPoultry Products19.1 mg
  61. 61Roasted turkey, light meat and skin, with added solutionPoultry Products19.1 mg
  62. 62Chicken thigh, meat only, rawPoultry Products19.1 mg
  63. 63Chicken thigh, meat only, rawPoultry Products19 mg
  64. 64Raw stewing chicken light meatPoultry Products19 mg
  65. 65Ostrich round, rawPoultry Products19 mg
  66. 66Raw turkey thigh, meat onlyPoultry Products19 mg
  67. 67Ostrich fan, rawPoultry Products18.8 mg
  68. 68Turkey liver, rawPoultry Products18.8 mg
  69. 69Raw quail meatPoultry Products18.7 mg
  70. 70Raw turkey drumstick, meat onlyPoultry Products18.6 mg
  71. 71Raw roasting chicken dark meatPoultry Products18.6 mg
  72. 72Ostrich top loin, rawPoultry Products18.5 mg
  73. 73Chicken dark meat, rawPoultry Products18.4 mg
  74. 74Raw turkey back, meat only, with added solutionPoultry Products18.3 mg
  75. 75Turkey dark meat, raw, meat only, added solutionPoultry Products18.3 mg
  76. 76Turkey drumstick, meat only, with added solution, rawPoultry Products18.3 mg
  77. 77Turkey thigh, meat only, with solution, rawPoultry Products18.3 mg
  78. 78Rotisserie chicken breast, meat only, cookedPoultry Products18.2 mg
  79. 79Ostrich oyster, cookedPoultry Products18.2 mg
  80. 80Turkey, whole, meat only, roastedPoultry Products18.2 mg
  81. 81Ostrich inside strip, rawPoultry Products18.1 mg
  82. 82Cornish game hens, meat only, rawPoultry Products18.1 mg
  83. 83Turkey light meat, meat and skin, roastedPoultry Products18.1 mg
  84. 84Raw goose liverPoultry Products18 mg
  85. 85Ground emu, rawPoultry Products17.9 mg
  86. 86Wild duck breast, meat only, rawPoultry Products17.9 mg
  87. 87Ostrich tenderloin, rawPoultry Products17.9 mg
  88. 88Ground emu, pan-broiledPoultry Products17.8 mg
  89. 89Turkey giblets, rawPoultry Products17.7 mg
  90. 90Ostrich inside leg, cookedPoultry Products17.7 mg
  91. 91Turkey breast, meat and skin, roastedPoultry Products17.7 mg
  92. 92Domestic duck liver, rawPoultry Products17.6 mg
  93. 93Squab, meat only, rawPoultry Products17.6 mg
  94. 94Chicken breast, meat only, roastedPoultry Products17.6 mg
  95. 95Raw chicken wing meatPoultry Products17.5 mg
  96. 96BBQ rotisserie chicken breast, meat onlyPoultry Products17.4 mg
  97. 97Whole turkey, meat and skin, rawPoultry Products17.4 mg
  98. 98Chicken drumstick, meat only, rawPoultry Products17.2 mg
  99. 99Ostrich tip trimmed, cookedPoultry Products17.2 mg
  100. 100Turkey gizzard, rawPoultry Products17.1 mg

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.